Mandukasana -
The Frog Pose
"Manduk" means "frog" in Sanskrit. The arrangement of the legs in this posture resembles the hind legs of a frog. Hence the name.
Sequence:
- Assume the Vajrasana posture with the posterior planted firmly on the floor between the upturned feet.
- The inner edges of the feet should encircle the posterior.
- Spread the knees as wide apart as possible and rest them on the floor.
- The feet should point towards each other with the soles facing upwards.
- Heels must point towards each other and the edges of the feet must touch the floor.
- The feet should be at right angles to the legs and the toes pointing outward.
- The big toes should touch each other behind the posterior.
- You will now be squatting between your heels.
- Rest the hands, palms down, on the respective knees.
- Straighten the spine and look straight ahead.
- Sit erect in this position for about ten seconds without strain.
Caution:
- People suffering from peptic or duodenal ulcer, severe back pain and cardiac problem, and patients who have undergone abdominal surgery should avoid this exercise.
Benefits:
- Mandukasana improves functions of all organs.
- It benefits people suffering from constipation, diabetes and digestive disorders.
- It improves the lungpower, circulation in the walls of the chest and abdomen and tone of the abdominal and shoulder muscles.
- It also improves sciatica in some people.
- The asana acts especially in the joints of the knees and ankles improving coordination and fluidity of movement.
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